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Notes from Nutrition Lecture

March 15th, Victoria Wellness had the pleasure of hosting another great nutrition lecture from Anneke of Dani Health The lecture was entitled ‘Starving Yourself Fat’ and focussed on dieting, metabolism and how starvation diets have a detrimental effect on not only your overall health, but your weight loss efforts as well. Thank you Meaghan for taking some notes for us.

If you have any questions regarding the information below please contact Anneke or Danielle at Dani Health

Basal Metabolic Rate – how many calories your body burns at rest
– for example, if you were lying in bed all day you would burn this amount
– Meaghan found this website which calculates your BMR:
http://www.bmi-calculator.net/bmr-calculator/

– BMR differs person to person. Depends on age, sex, amount of lean tissue mass (muscle)
Every pound of muscle you have increases your metabolism by 50 calories. This is why we need to weight train!
– once you have calculated your BMR, you can find your daily caloric needs, based on your activity level
– use the Harris-Benedict Equation:
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

How do I lose fat then?
– create a caloric deficiency, but don’t go below your BMR value. Once you dip below your BMR, any intake of food is stored as fat because your body thinks you are starving it.
– Best to create a caloric deficiency by decreasing calories by 100 per day or through exercise
– To lose pound you must create a caloric deficiency of 3,500